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A week of softball at home: ages 14 and up

3 sessions of 15 to 17 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 2

Power: Lateral Bound to Sprint

15min

  1. Warm-up: Softball Warm-Up, Ages 14 and Up4 min
  2. Lateral Bound to Sprint4 min
  3. Throwing on the Run4 min
  4. Cool-down: Softball Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Base-path follow-the-leader: one person leads a movement between the bases and the group copies. Swap the leader each time.

My best · Lateral Bound to Sprint: your own number

LastToday

DrillsSoftball Warm-Up, Ages 14 and UpLateral Bound to SprintThrowing on the RunSoftball Cool-Down Stretches, Ages 14 and Up

Session 3

Arm: Throwing on the Run

15min

  1. Warm-up: Softball Warm-Up, Ages 14 and Up4 min
  2. Throwing on the Run4 min
  3. Timed Base Sprints4 min
  4. Cool-down: Softball Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Target-throw game: throw at a target from a set distance and let the pair keep one total. Keep to your usual number of throws.

My best · Throwing on the Run: your own number

LastToday

DrillsSoftball Warm-Up, Ages 14 and UpThrowing on the RunTimed Base SprintsSoftball Cool-Down Stretches, Ages 14 and Up

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 14 and up: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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